Smoothie Ingredients May Affect Absorption of Heart-Healthy Flavanols
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New research from UC Davis suggests that blending certain fruits can significantly reduce the body's absorption of beneficial flavanols. The study found that bananas, which have a high level of a browning enzyme, reduced flavanol levels by 84% in a smoothie, while mixed berries did not. The findings offer practical guidance for maximizing the health benefits of homemade smoothies.
Facts First
- Banana-based smoothies reduced flavanol absorption by 84% compared to a control capsule.
- Mixed berry smoothies produced flavanol levels similar to the control, as berries have low levels of the enzyme polyphenol oxidase (PPO).
- Flavanols are plant compounds linked to heart and cognitive health, found in apples, berries, grapes, tea, and cocoa.
- Researchers recommend pairing flavanol-rich fruits with low-PPO ingredients like pineapple, oranges, mango, or yogurt.
- The Academy of Nutrition and Dietetics recommends 400 to 600 milligrams of flavanols daily for cardiometabolic health.
What Happened
A study published in the Royal Society of Chemistry journal Food & Function investigated how fruit enzymes affect flavanol absorption in smoothies. Researchers, led by Javier Ottaviani of Mars Edge and UC Davis, compared a banana smoothie (high in the enzyme polyphenol oxidase, or PPO), a mixed berry smoothie (low in PPO), and a flavanol capsule as a control. PPO triggers browning when fruit is cut or bruised. In the first test, participants who drank the banana smoothie had 84% lower flavanol levels compared to the control. The mixed berry smoothie produced flavanol levels similar to the capsule. A second test showed that even when a high-PPO banana drink was kept separate from flavanols until consumption, it still showed reduced flavanol levels.
Why this Matters to You
If you make smoothies for their health benefits, your choice of ingredients may determine how much of the beneficial flavanols your body actually absorbs. To maximize the intake of these compounds, which are linked to heart and cognitive health, you might consider avoiding high-PPO fruits like bananas when blending flavanol-rich foods like berries, apples, or cocoa. Instead, pairing those foods with low-PPO options like pineapple, oranges, mango, or yogurt could be a more effective strategy. This could help you meet the recommended daily intake of 400 to 600 milligrams of flavanols for cardiometabolic health.
What's Next
The research team has provided a clear, actionable recommendation for smoothie preparation. Further research may explore these interactions in larger, more diverse groups and with other food combinations. For now, the findings offer a simple adjustment that may help you get more nutritional value from your daily smoothie.